7-Day Healthy Meal Plan (February 7-13)


job February 5, 2022 through Gina

This article may contain affiliate links. Read my disclosure policy.

A flexible and free 7-day weight loss meal plan including breakfast, lunch and dinner and a shopping list. Recipes include macros and links to the WW Recipe Builder to earn your personal points.

7 day healthy meal plan

Can you believe that the first month of 2022 is already over? This year is already flying! Did your team make it to the big game? I admit it, I’m not the biggest football fan, but I love a good tailgate party and this Sunday there is none bigger! Are you organizing a party? Be sure to check out my Super Bowl and Appetizers links to find some of my favorite apps like Buffalo Chicken Dip, Burger Sliders, and Pepperoni Pizza Bites. If you’re feeding a crowd, check out my Quick Beef Chili or Madison’s Favorite Beef Tacos and make a taco bar! Enjoy and celebrate safely!

Want more Skinnytaste meal plans? With Relish+, you have access to over 50 specialty blueprints created just for you, with new ones released every week! They include:

Lean Taste Ultimate Meal Planner

Skinnytaste Ultimate Meal Planner

I’m also thrilled to share that the Skinnytaste Ultimate Meal Planner is now available! The 52 week spiral bound meal planner includes weekly meal planning charts that you can tear off and put on your fridge if you wish, a 12 week meal plan, 30 (15 new) recipes and to-do lists. detachable groceries. I love starting my week with gratitude, affirmations, and intentions, so I’ve included space for that as well. I hope you will like it as much as I do!

Skinnytaste Ultimate Meal Planner

Buy the meal planner here:

Note regarding personal WW points:

Many of you ask me if I will include the new WW Personal Points on my recipes. I include links to my recipe builder, see the orange button to the recipe print button which shows my personal points. Click on it and it will take you to the Weight Watchers website where you can view WW points and add them to your day (US only, you need to be logged into your account). All cookbook recipes in the cookbook index are finally updated!

About the meal plan

If you’re new to my meal plans, I’ve shared these free and flexible 7-day healthy meal plans (you can see my previous meal plans here) that are meant to be a guide, along with lots of leeway for you to add more food, coffee, drinks, fruits, snacks, dessert, wine, etc. or swap recipes for your favorite meals, you can search for recipes by dish in the index. You should aim for around 1500 calories* per day.

There’s also an accurate and organized grocery list that will make grocery shopping so much easier and much less stressful. Save money and time. You’ll dine out less often, waste less food, and have everything you need on hand to help you stay on track.

Finally, if you are on Facebook join my Skinnytaste Facebook Community where everyone shares photos of recipes they cook, you can join here. I love all the ideas everyone shares! If you want to get on the broadcast listyou can subscribe here so you never miss a meal plan!


Breakfast and lunch Monday through Friday are designed to serve 1 person while dinner and all meals Saturday and Sunday are designed to serve a family of 4. Some recipes make enough leftovers for two nights or lunch the next day. The grocery list is comprehensive and includes everything you need to prepare all the meals in the plan.

MONDAY (2/7)
B: Banana Almond Flour Muffins Filled with Cream Cheese* and a Pear
L: Stir-fried hearts of palm and peanut noodles
D: Roasted Brussels sprouts and cauliflower soup and grilled cheese*
Total Calories: 1,082**

B: Banana Almond Flour Muffins Filled with Cream Cheese and a Pear
L: Jars of Protein Egg and Quinoa Salad
D: Slow Cooker Chicken Tacos with the Best Guacamole

Total Calories: 1,174**

B: Banana Almond Flour Muffins Filled with Cream Cheese and a Pear
L: Jars of Protein Egg and Quinoa Salad
D: Crock Pot Italian Sloppy Joe with Easy Garlic Broccolini
Total Calories: 1,011**

B: 2 hard-boiled eggs and ½ grapefruit
L: LEFTOVER Crock Pot Italian Sloppy Joe with 8 Baby Carrots
D: Shrimps, Peas and Rice

Total Calories: 920**

FRIDAY (2/11)
B: 2 hard-boiled eggs and ½ grapefruit
L: LEFTOVER Crock Pot Italian Sloppy Joe with 8 Baby Carrots
D: Seattle Smoked Salmon Chowder

Total Calories: 951**

B: Quiche with spinach and ricotta and an orange
L: Buffalo Air Fryer Chicken Nuggets with Blue Cheese Dressing

Total Calories: 519**

SUNDAY (2/13)
B: REMNANT spinach and ricotta quiche with ½ grapefruit
L: 3 Buffalo Chicken Meatballs and Hot Spinach Dip with 12 Tortilla Chips
D: Slow Cooker French Dip Sandwiches

Total Calories: 909**

*Make muffins on Sunday night and freeze leftovers that you/your family won’t eat.
Grilled cheese includes 2 thin slices of whole grain bread and 1 ounce of cheddar cheese
**This is only a guide, women should aim for around 1500 calories per day. Here is a useful calculator to estimate your calorie needs. I left you plenty of wiggle room to add more food like coffee, drinks, fruits, snacks, desserts, wine, etc.

*google doc


About Author

Comments are closed.